By Stephen Propst
Is the fear of a future mood episode, or “relapse,” preventing you from finding — or enjoying — stability? Consider these tips to support a positive mindset!
Living with bipolar disorder is certainly no light matter. After working diligently to achieve stability, having depression or mania resurface can be very disconcerting, discouraging, and deflating. It’s easy to look at a “relapse” only in the negative sense, but there’s an upside, too!
The severity of a relapse—defined as “a deterioration in health after a temporary improvement”—can vary. You may be able to take action yourself, like looking to loved ones for help. Sometimes, however, the situation calls for contacting your doctor, having your medications adjusted, or perhaps considering hospitalization.
Regardless, when you experience a relapse, you have a choice: You can say, “Oh no, not again”; or you can say, “Here’s a real learning opportunity.” Working through the return of a mood episode can actually be enlightening, educational, and empowering. A relapse gives you cause to …
Relax & Breathe
Battling bipolar can become stressful. A returned mood episode signals that it’s time to step back and take a deep breath. Whenever I sense an impending manic episode, I try to do what it takes to remain calm and keep my composure. For example, I meditate to keep my mind from racing or I exercise to expend energy productively.
Reassert Control
No one can ultimately be in charge of your stability but you! A relapse means it’s reality-check time: To what extent are you in control? Can you handle matters on your own, or do you need to reach out to your doctor or therapist for help?
Acknowledge Progress
Remember, this is a temporary event. For me, recalling past successes and then focusing on better days to come helps gets me through the rough days of a resurfaced mood episode.
Rework Strategies
A relapse points out the need to go back to basics and use strategies that have proven effective in the past. If you don’t have a wellness plan in place to rely on, now is the time to start developing one with the support of your treatment team.
Reassess Habits
A relapse can be a clue that destructive tendencies have reemerged. In my case, when a deep depression returns, poor eating habits resurface. I have to focus on meeting my nutritional needs with substance, not unhealthy snacking.
Transform Negative Thinking
Letting destructive thoughts dominate your thinking diminishes recovery. A relapse can suggest that you may need to check your inner voice and “positively” retrain your brain. A good therapist can help you address self-talk that may be sabotaging your recovery.
Restore Energy Levels
The arrival of a new mood episode often indicates the need for reenergizing your efforts to stay on track to stability. Simply finding a new doctor or therapist can be a boost. For me, attending a support group often provides just the needed push.
Rebuild Relationships
A relapse may be a wake-up call that you’ve turned your back on relationships with trusted friends and family members. If so, make an effort to reconnect with the people who have formerly supported you and who can be there for you in the future.
Relinquish False Pride
There was a time when I thought having a relapse meant that I had “failed.” I’ve since learned to not be so prideful and to take short setbacks in stride. Having a relapse reminds me that I’m not perfect and that it’s okay to make mistakes.
Rediscover Motivation
Having a relapse doesn’t mean you give up. Instead, it’s a reminder to fan the flames of hope and do what it takes to cope. Try spending more time with friends or doing something you find fulfilling.
Indeed, when relapse occurs, it’s not the end of the world. It’s an opportunity to acquire more insight and awareness about your needs, strengths, vulnerabilities, and capabilities. It’s a chance to gain greater control over bipolar, move on with recovery, and get on with life.
Used by permission.